Warm Up:
- None
Strength Training:
Dips with Rowing:
- Dips: 0x 5x6, 5x5
- Rowing: 10x 250m
Arnold Presses (5x 10-12) with Rowing:
- Arnold Presses: 40's x 4x11, 1x 10
- Rowing: 5x 250m
DB Lateral Raises (5x 10-12) with Rowing:
- Lateral Raises: 25's x 4x11, 1x10
- Rowing: 5x 250m
Triceps Superset (3x 10-12):
- Overhead EZ Bar Triceps Extensions: 83x 1x11, 2x10
- Reverse Grip Pushdowns: Blue CS Cords x 3x12
Rowing Total: 5000m (170,000m of 1,000,000m complete)
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